It can seem difficult to think of ideas for healthy meals and salads, but there are plenty of options. You do not need to eat foods from each food group at each meal, but your meal should include nutrient-dense foods from multiple food groups so that you can meet your needs throughout the day and the week. A nutritionist can help you plan nutritious meals that fit within your calorie budget.
Protein and Vegetables
A basic, healthy meal can consist of a serving of lean protein, some vegetables and a serving of a nutrient-dense source of starch. Try fish with a side of vegetables and mashed sweet potatoes, chicken stir-fried with mixed vegetables and served with brown rice, or a soy-based meatless burger with lettuce and tomatoes on a whole-grain bun and a side of vegetables or a fruit salad. A small amount of oil for cooking adds healthy unsaturated fats, but do not use butter, which is high in calories and saturated fat.
Pasta and Sauce
Pasta can be the basis for an easy and healthy meal as long as you control your portions, since cooked pasta has about 200 calories per cup. Choose whole-grain pasta, instead of refined, as whole grains may reduce your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Have your pasta with tomato sauce or a low-fat pasta sauce, and add vegetables, such as broccoli, spinach, cauliflower and carrots, for extra nutrients and volume without many calories. You can toss your pasta with a source of lean protein, such as shrimp, chicken breast or meatballs made with ground turkey or lean ground beef.
Entree Salad
A salad for lunch or dinner can be healthy if you choose your ingredients carefully. Start with a bed of greens, such as romaine lettuce, mixed greens or spinach leaves, which are low in calories and high in fiber and potassium. Include other vegetables, such as tomatoes, cucumber or beans, for more fiber and vitamins, and your salad can include nuts, seeds or lean protein, such as turkey. Only have a small amount of an oil-based salad dressing, which provides unsaturated fats but is high in calories. Include Avoid toppings that are high in saturated fat such as full-fat cheese, buttery croutons or bacon bits.
Sandwich and Fruit
A sandwich can be a healthy, portable meal for you to take to work or school. Make it on whole-grain bread or a whole-grain bagel, wrap or English muffin, and use a low-calorie spread, such as mustard, instead of high-fat mayonnaise or butter. High-protein fillings can include peanut butter, low-fat cheese, lean turkey or ham or hummus spread. Some sandwiches are good with extra vegetables, such as sprouts, lettuce or grilled eggplant. Eat your sandwich with some fruit, yogurt and cut-up vegetables.
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